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Shoulders · Dumbbell
Arnold Press Dumbbell
Arnold Press Dumbbell is an intermediate compound strength exercise that works the delts (shoulders), with the upper chest and triceps assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Front Shoulders · Anterior Deltoids
Secondary muscles
- Upper Chest · Pectoralis Major
- Triceps · Triceps Brachii
How to do Arnold Press Dumbbell
- Sit on a bench with back support, holding a dumbbell in each hand. Start with your arms bent, palms facing your shoulders, and elbows close to your torso.
- Press your back against the bench. Begin to press the dumbbells overhead. As you press, rotate your palms so they face forward at the top of the movement.
- Fully extend your arms at the top, ensuring your biceps are near your ears.
- Slowly lower the dumbbells back to the starting position by rotating your palms back towards your shoulders. Repeat for the desired number of repetitions.
Form tips
- Rotate your wrists smoothly during the pressing and lowering phases to avoid strain.
- Breathe steadily, exhaling as you press the weights up and inhaling as you lower them back down.
- Keep your feet firmly planted to provide a stable base of support.
- Focus on the full range of motion to engage all parts of the shoulder muscles effectively.
Arnold Press Dumbbell alternatives
More delts exercises
Arnold Press Dumbbell FAQ
What muscles does Arnold Press Dumbbell work?
Arnold Press Dumbbell mainly works the delts in the shoulders (Anterior Deltoids). The upper chest and triceps work as secondary muscles.
What equipment do you need for Arnold Press Dumbbell?
You need a dumbbell.
How many sets and reps of Arnold Press Dumbbell should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Arnold Press Dumbbell good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.
How many calories does Arnold Press Dumbbell burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Arnold Press Dumbbell?
Other exercises for the delts include Arnold Press Cable Resistance Band Standing, Barbell Press Under, Kettlebell Strict Press and Smith Machine Shoulder Press.
For developers
Use Arnold Press Dumbbell in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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